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Why We Spiral

(behavioralscientist.org)
318 points gmays | 1 comments | 14 Sep 25 14:46 UTC | HN request time: 0.217s | source
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truelson ◴[14 Sep 25 18:55 UTC] No.45242325[source]▶
A key part of breaking cycles for me has been noticing when my default mode network (https://en.wikipedia.org/wiki/Default_mode_network) or DMN is being activated, being able to stop, do a series of 4-2-6 breaths to activate the parasympathetic nervous system and focus on what I'm doing in the present. The DMN is the little chatterbox "daemon" always talking in the background. Learning to consistently notice it and handle it is liberating.

This is not easy, but I've found working on this every day is better than any form of traditional meditation or "mindfulness" work. It truly is work, like exercise, and the point is not how long you do it, but noticing more and more when my DMN engages and I can return to breathing and reactivating my parasympathetic nervous system.

I can't stress enough what a change occurs after two months of focusing on this.

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1. neuronic ◴[15 Sep 25 09:20 UTC] No.45247718[source]▶
For anyone wondering like me:

> What is the 4-2-6 breathing technique?

> The 4-2-6 breathing technique is a calming exercise. First, inhale slowly for four seconds. Then, hold your breath for two seconds. Finally, exhale slowly and steadily for six seconds. This technique helps by making your exhale longer than your inhale, which is a signal to your body to relax. It's particularly useful when you need to settle your mind before sleep or if you're feeling anxious and need to steady your nerves.

Source: https://www.calm.com/blog/breathing-exercises-for-anxiety